Thursday, April 28

Warm-up
Top Mobility
Bottom Mobility
30 Burpees
30 Sit-ups
30 Burpees
WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Wednesday, April 27

Warm-up
Top Mobility
Bottom Mobility
Row 500m
10 Ring Rows
Run 200m
20 Squats
Bearcrawl 45m
15 DB Push Press
20 Hip Extensions
WOD
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Tuesday, April 26

Warm-up
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
then work up in weight
95,135,185# Deadlift x 3
WOD
Deadlift 1-1-1-1-1-1-1 reps

Monday, April 25

Warm-up
Top Mobility
Bottom Mobility
100 Double Unders
100 Jumping Jacks
Run 200m
10 Scorpion Stretch
10 Ninja Mobility
15 Ring Rows
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are pull-ups,
the second 8 are push-ups
the third 8 intervals are sit-ups
the last 8 intervals are squats.
There is no rest between exercises.

Thursday, April 21

Warm-up
100 Jumping Jacks
Top Mobility
Bottom Mobility
100 Double Unders
15 Bearsquat Push-ups
15m Bearcrawl
WOD
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Wednesday, April 20

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
20 Sit-ups
25 Squats
x3
w/ bar
then w/ 95#
3 Deadlift
3 Hang Power Clean
3 Push Press
WOD
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

Tuesday, April 19

Warm-up
x3
Run 400m
10 Squats
10 Jumpsquats
10 Russian Lunge
30m Bearcrawl
WOD
“Hammer”
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds